foods

Many people suffer from sleep issues, whether only occasionally or on a nightly basis. Some are unable to fall asleep, and others can’t stay asleep. This type of rest isn’t conducive to healthy rejuvenation – which is exactly what rest is for. You need to rejuvenate your body and mind nightly in order to be at your fullest. Without an adequate amount of rest, you can seriously suffer. Side effects of bad rest includes fatigue, headaches, sore or cramped muscles, inability to concentrate, memory issues, irritability, and more.

Food & Sleep

Those who suffer from sleep issues are always looking for a cure. They turn to medications, which are chocked full of side effects. They try unnecessarily complex remedies, and sometimes even turn to illegal substances or alcohol – just to get a good nights rest. This isn’t necessary. In fact, all you really need to do is change your diet. There are many foods which can keep you up at night. Primarily, anything with caffeine and sugar in it. Other foods can help you get a good night’s rest – and we’re not just talking about making you fall asleep here. We’re talking about going to sleep, staying asleep, and getting better sleep.

Other Tips For Improving Sleep

Besides including the foods on our list into your daily diet, there are other small changes you can make in your lifestyle to help get better sleep. A few of these things include:

avoiding caffeine and sugar for eight hours before you go sleep

getting into a steady bedtime routine in order to train your body

avoiding alcohol just before bed

going to sleep earlier

avoiding heavy meals and hard to digest foods for three hours before sleep

taking a multivitamin to make up for any deficiencies you may have

staying hydrated by drinking at least eight cups of water each day

It all comes down to needing certain things to sleep. Just like everything else you want your body to do, you need certain vitamins and minerals in order for your body to sleep. Want to know what you can eat to get those necessary nutrients? Read on

Number 1

Almonds

Almonds are one of those nuts that do more good than bad. It is important to make sure you eat enough foods that have good nutrients such as almonds. Almonds contain phosphorus, manganese and riboflavin, nutrients that are important for your daily intake.

The healthy monounsaturated fats they contain help also lower the risk of heart disease and type 2 diabetes.

They have a good effect on the sleep as they contain the sleep regulating hormone – melatonin. Moreover, the magnesium content helps with improving sleep. This because enough intake of magnesium can reduce the stress level hormone – cortisol, which is the main sleep disruptor.

They are good for improving sleep but make sure you do not eat too many before bed. 28 grams are enough to have a good effect on your body; and they will have a better effect once you introduce them regularly into your diet. Of course, they are just one type of nuts that help one with boosting the sleep quality.

Number 2

Fatty fish

Though we know fish does much good to our health, it seems that we never know the best one to pick. The fact is that fatty fish like salmon, tuna and mackerel are very healthy as they contain vitamin D and omega – 3 fatty acids.

The combination of the two increases the serotonin hormone in the body and this is what helps one gets a good night sleep.

You can either eat at dinner time or during the week, from two to three times per week, and the sleep quality is believed to improve significantly.

Number 3

Whole grains

Unlike the other grains that contain many carbs that are bad for your body, introducing whole grains at your dinnertime can improve your sleep quality and increase the sleep time.

You can choose between bulgur, barley, oatmeal or whole – wheat crackers. They are quite rich in magnesium content and can help your body with falling asleep.

Number 4

Warm milk

Research proved that the lack of enough calcium makes it difficult for one to fall asleep. Adding to that the amino acid tryptophan that the milk contains, it proves to be a good food to eat before going to bed.

While some believe in the scientific proof that help one have a better night sleep after a warm glass of milk, some just believe it is just an old wives tale as usually as there is a link between drinking milk and childhood memories. Moreover, this may be a trigger to make your sleep better.

No matter what part you choose to believe, one thing is certain – a warm glass of milk will surely be the perfect add up to a relaxing sleep.

For women that are at a certain age – especially the middle age, abdominal fat seems to be something of a must. Anyhow, recent studies show that it is not common just for the women that are over 50, but some factors such as the stress and the sedentary way of life, can make it appear at younger women. This is why, this is a problem all over the globe; a bigger problem than it used to decades ago.

Moreover the discovery that obesity is bound to health conditions, such as diabetes, helped in developing a million dollars industry for losing weight products. From popular diets to food supplements all the way to exercises accessories, the client should just look around and he will find many solutions for weight loss. Here one does not have included all the medical procedures one can do for this.

Healthy options

In front of the expensive weight loss programs, it is still possible to lose weight without being needed to appeal to all sorts of diets, supplements and drastic measures, such as liposuction. This for example does more harm than good on long term. Fortunately the abdominal obesity can be easily lost through an adequate diet and physical exercises.

Losing the fat from your belly by not eating anything is not a solution. Hungriness usually induces the body to maintain fat, as the metabolism slows down. Reducing the calories is efficient in losing the abs fat; but once hungriness is a constant event, the diet becomes hard to maintain.

Moreover the diets that are low in calories cannot come without uncomfortable effects, such as moods swings, weak memory and hair lose. The symptoms get worse with time and can develop into diseases.

Know what to eat:

Eating normal does not mean eating irresponsible. The most important thing to bear in mind is that you have to consume natural elements that are rich in nutrients, such as whole grains food, which the body understands to use them accordingly.

1. The apple – it is a great truth in “An apple a day, keeps the doctor away”. In a study, the subjects that ate three apples a day, lost more weight than those that did not eat any apples. This fruit contains pectin, a component that is known for fighting the colon cancer. Apples are full of nutrients and they are a rich source of vitamin C, beta- carotene, dietetic fibers, antioxidants, vitamins and minerals.

2. The melon – the melon is proved to have a good effect on reducing the risk to develop abs fat. There are reserves that have proven that a diet with melon juice in comparison to one with just water has reduced the weight of the people with a bigger percentage. It seems there was no loss of muscles and the weight loss was cause just by the loss of abs far.

3. The tomato – a tomato contains almost 33 calories. Moreover, a recent study has proven that it contains a certain compound that was proven to influence the lipids quantity from the blood.

4. The banana – this is a fruit one can enjoy without having to worry about the weight. They contain vitamin A, C, E, B6 as well as calcium, magnesium and potassium.

5. The sea fruits – including them in your diet can lead to a thin waist and a better health. They contain monounsaturated fats that prevent the abs fat.

6. The lamb – the lamb meat contains vitamin B, proteins, zinc and tryptophan. This is by far a better option for the processed meat and it is a rich source of fiber.

7. The cherries – a diet with cherries can reduce the heart problems and the metabolic syndrome. They also have antioxidants properties.

8. The celery – it is a food that contains just 8 calories. It is rich in calcium, vitamin C and is best consumed raw. A glass of celery juice drank before one meal can help you in your fight against weight.

9. The avocado – this fruit has both anti-bacterium and anti-fungous properties. It helps the memory and the weight equilibrium.

10. The algae noodles – this is a better option for the noodles lovers. They are made of marine algae and contain just 6 calories. They are rich in minerals and can be used like any other noodles.